"Friday 5.6.2016 + Schedule for the Weekend"
Schedule for the Weekend
1. Saturday, May 7th, 2016: 9:00 am Lifestyle/Fitness Phase Class
2. Saturday, May 7th, 2016: 10:00 am Competition Phase Class
3. Sunday, May 8th, 2016: Mother’s Day Breast Cancer Charity Workout: 9:00 am Start Time
Gym Brief for the Week
1. Vagabond Next Beginners Class on May 16th:
We offer our Beginners Program, which is mandatory before entering the group class and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 6 small group sessions, which will last two weeks long. We will teach you the fundamentals of our Strength and Conditioning Program to help make your transition into the classes a little easier for you within a small group setting.
2. Vagabond First Annual Mother’s Day Workout in Support of Breast Cancer on Sunday, May 8th
Please join us for the first annual Vagabond Mother’s Day benefit workout to support Susan G. Komen and the fight against breast cancer where their mission is: To save lives and end breast cancer forever by empowering others, ensuring quality care for all and investing in science to find the cures.
We’ve all been touched by this disease which does not discriminate. Our great friend and long-time Vagabond member, Robin Johnson Taylor, is a two-time breast cancer survivor. She is deeply involved with the Susan G. Komen 3 day walk and will walk 3 days/ 60 miles this year, with a crowd of incredible supporters and survivors, to end breast cancer.
This special workout will take place on Mother’s Day, Sunday May 8th at 9:00 AM. Friends and family are welcome to join in on the fun: wear pink (if you can), bring a $20 donation at the door, and let us know who you’re working out in memory or support of. Event T-shirt pre-sale will be available soon- be on the lookout.
Let’s do this as a community, in honor of our mothers, grandmothers, wives, sisters, daughters, aunts and friends and make a difference together.
3. Vagabond Annual Summer Party on Saturday, July 23rd @ Flynn Farm, start time 3:00 pm
This will be Vagabond’s Fourth Annual Summer Party. Our host will be the Flynn’s, and will be a Pool Party at their 30 acre Farm. Great Scenery, Great Farm, and Great Time.
All Vagabonds are encouraged to join, and kids are welcomed in the afternoon hours for a great time.
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of Coach Dynamic Warm-Up
3-4 Minutes of the following:
Row 100 Meters or Airdyne 20 Seconds
10 goblet squats
5 wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
A. Sumo Deadlift, work to heavy cluster of 1.1, 10 minute time limit.
B1. Banded Leg Curls, 20 reps x 3 sets, rest 45 seconds between sets.
B2. Dumbbell Good Mornings, 20 reps x 3 sets, rest 45 seconds between sets.
C. 15-12-9-6-3 of the following:
Plate Burpees-Jump on Plate
Make this workout fast and unbroken
B. Fitness Phase
Posterior Bending + PC Assistance/Upper Body Pull + Conditioning
A. Work to Heavy Single Power Snatch, 10 minute time limit.
B1. DB Row Tripod, 10 reps/each arm moderate x 3 sets, rest 45 seconds between sets.
B2. Strict Weighted Supinated Pull-Ups Cluster, 1.1.1 x 3 sets, rest 45 seconds between sets.
C. 15-12-9-6-3 of the following:
Hang Power Snatches @ 95/65 lbs
Make this workout fast and unbroken is goal
C. Competition Phase
I. Vagabond Regionals Training 2016
Dynamic Effort Lower Body + Regionals Simulation Individual Workout
A. Wide Stance Front Squat Against Bands, 8 sets x 2 reps @ 60%, every 45 seconds. Orange-Men/Green-Women
B. Squat Snatch Clusters, 188.8.131.52.1 @ 165 lbs/115 lbs x 1 set, rest as needed, Squat Snatch Clusters, 184.108.40.206 @ 175 lbs/125 lbs x 1 set, rest as needed, Squat Snatch Clusters, 1.1.1 @ 185/135 lbs x 1 sets, done.
C1. Seated Box Jumps with weight vest, 5 reps x 3 sets, rest 30 seconds
C2. Banded Leg Curls, 20 reps x 3 sets, rest 30 seconds.
C3. Bar Muscle-Ups, 3-5 reps x 3 sets, rest 30 seconds.
C4. Reverse Hypers, 10 reps x 3 sets @ 50% of back squat, rest 30 seconds
D. 3 Sets of the following:
12 Thrusters @ 95/65 lbs
12 Bar Facing Burpees
*Rest 90 seconds between sets*
II. Vagabond Opens Training 2017
A. Power Clean, 1 rep every minute x 12 minutes @ 70%
B. Power Snatch, 1 rep every minute x 12 minutes @ 70%
C. 5 Sets of the following:
12 Thrusters @ 95/65 lbs, rest 30 seconds between sets.
D. For Time of the following:
Row 1000 Meters
50 Kettlebell Swings @ 53/35 lbs
25 Overhead Squats @ 95/65 lbs
15 Power Snatch @ 95/65 lbs
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